Knees Bent - Sit cross-legged, then put your arms down behind your knees and catch hold of your toes.
1. Sit with your knees bent and feet flat on floor. Grab hold of your legs under your thighs.
2. Lean back slightly, lift your feet off the floor, and press them together. Keep lifting your feet until your shins are parallel to the floor.
Lie on your back, knees bent, feet flat on the floor close to your buttocks. Place knees and feet hip-distance apart, arms beside your body. Inhale and push your tailbone onto the floor, feeling a slight arch in your lower back. Exhale.
Lie on your back with your knees bent. Roll your shoulders down away from your ears, and lengthen the back of the neck.
Lift your legs and raise your hips off the floor and roll up onto your shoulders. Support your back with your hands.
Lie on your back with your knees bent and resting comfortably near your chest. Allow your left knee to remain in that position and take your right arm inside your right thigh.
Lie on your back with your knees bent. Bring your hands on the floor next to your ears, elbows facing up, fingers pointing toward your toes, and hands spread wide.
Lie down on your back with knees bent, feet on the floor, lower legs drawn up toward your hips. Rest your arms close to your shoulder, and reach them above your head with palms pressed against the floor, fingers pointing to your feet.
A challenging exercise is to lie on the floor face down with the knees bent, bringing the knees to the wall and the shins up the wall. Reach back for the ankles and lift up to bow pose with the knees still touching the wall but higher up on the wall.
Lie on your back with your knees bent and arms at your side.
Arch your back as much as you can while raising it off the ground by pushing the floor with your elbows.
Keep your knees bent as much as necessary to allow your back to hang without tension.
An older person with no experience of Yoga and no more than age-appropriate daily exercise might begin to control hypertension by lying on a rug with knees bent and legs supported by the seat of a chair (Figures 6.22 and 6.23).
Start with the knees bent and lengthen the spine away from the sit bones so that all rounding comes out of the back. Lift the lower belly in and up towards the back of the spine.
Version 1 is recommended to pregnant women (The Aswini mudra for contraction and relaxation of the pelvic muscles can also be practised while lying on the back with the knees bent).
Lie down on your back with your knees bent, feet together. Place your hands on the lower back, as in the and then lift your hips up as high as you can. Now proceed as shown in step 2 (below).
Keep the knees bent at first to protect your back. You can straighten them if there is no discomfort in the back, but remember this is a resting pose, so be comfortable. Simply hang down, letting the head hang if possible. Breathe very deeply.
While maintaining the contact with the floor, draw both the legs nearer the body with the knees bent outward and the soles of the feet together. Inhale and bring the feet close to the genitals - touching the perineum, with the toes pointing outward.
Begin by lying on the ground, legs raised, knees bent, feet against the wall, buttocks 30-40 cms away from it. Do not bring the thighs too near the abdomen, for this will block blood circulation in the groin region.
You may try different positions with your legs, such as with knees bent and the soles of the feet touching (as in Cobbler's Pose - Baddha Konasana), taking the legs in a wide straddle, or even Lotus Pose.
Other Restorative Poses ...
Lift chest off thighs as high as comfortable keeping knees bent, while reaching arms toward sky shoulders-width apart
Palms turn in to face each other
Elbows as straight as possible
Glance up while drawing arms back toward ears ...
1. Simple sitting posture, on front of a chair, legs slightly apart, feet flat on the floor, knees bent, hands resting on the legs.
2. Armchair position similar to above but leaning back.
3. Horizontal posture (as in shavasana).
Practice good posture and body mechanics throughout your day. Take frequent breaks to breath, stretch and relax. Avoid sitting for long periods and rest on your back with your knees bent.
Exhale slowly come up with bent knees keeping lower back from rounding. Straighten legs & arms lower head. Lift sitting bones upward. Keep knees bent if lower back rounds.
Breathe and hold for 30-60 seconds.
- start with long slow deep breaths Eka Pada Apanasana (Pull one knee to chest) Apanasana (Both knees to chest) Roll to side to sit up Cat and Cow pose Child's pose Child's pose reach hands forward Down Dog (Feet as wide as mat and knees bent, ...
 See also: Asana, Breath, Body, Yoga, Stretch
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